Comparing Nutrients in 14 ounces Boiled Broccoli VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	15% 19.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.65% 3.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Vitamin A	34% 306μg	91% 818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	173% 156mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1103% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Calcium	16% 159mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	76.4% 1.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	39% 1322mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.77% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Frozen Kale:

• Boiled and Drained Broccoli has 11.8 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.7 times more Vitamin A, 1.3 times more Vitamin B3 and 2.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Frozen Kale:

• Boiled and Drained Broccoli has 1.3 times more Copper, 2.3 times more Phosphorus, 1.8 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.4 times more Calcium, 1.4 times more Iron and 2.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.7 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Omega 3 and Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.